Category: Quagmire

Steadfast

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Observations:  13 Pax posted for a hideous workout at Quagmire. Today’s workout looked better on paper but still successfully completed the Board Of Pain. FNG Zoolander fit right in with the mumble chatter. #EPIC

The Thang:

Mosey to Home Depot’s Parking Lot:

SSHs (20x), IWs (20x), Parker Peters (15x), Slow Sumo Squats (15x), WMs (15x), Box Cutters (20x), Windshield Wipers (15x)

Mosey to Kohl’s Parking Lot.

The Buffet Of Pain included the following  exercises. 

  • 100 Yard Dash
  • Jumping Lunges (Double) 
  • Big Boy Sit Ups
  • Wide Arm Merkins
  • Jumping Squats 
  • Burpees
  • American Hammers (Double) 
  • Carolina Dry Docks
  • Donkey Kicks 
  • Flutter Kicks (Double)
  • Dips
  • Diamond Merkins 

COT

Moleskin: We are constantly feeling good and bad pressures during our journey of life. Life has valleys and peaks with both bad and good experiences. Life is also like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced toward the bad track where evil one awaits. Choose God and move forward.

 

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2

Random Pain at Quagmire

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YHC had a busy weekend and no time for winkie writing.  So, just show up and inflict random pain!  Noticed an f3 shirt-wearing HIM but unrecognized.  Eighty Eight is the name, from California. Said PAX lived in Lake Wylie/FM area for a while and moved to CA and mustard seed’ed an AO!  Leadership, AYE!

Quick yet proper disclaimer was given, and a mosey began. Wait, is that Duck Dynasty pulling in? Guess we’ll make a quick lap.  Duck joins, and wait, is that Olaf pulling in? Might as well grab him too!  Off we go for a decent run to an unnamed parking lot. COP had windmills, mountain climbers, produce pickers, werkins, imperial walkers, and a slow lbc with hands & feet touching the ground after each rep. Mosey to the wall between target and home depot.

Split up into two teams. Wall sit while PAX one at a time ran to the other wall, jumped and slapped the wall as high as they could, dropped for 5 merkins, and ran back.  YHC’s team was in an early slump but somehow caught back up FTW. Moseyed to target where we lined up the winners. Each winner chose a partner from the losing team for 2 sets of vacuum cleaners. If you don’t know what they are, you’re lucky. #exicon. Then, kept partner and grouped up about 40 yards apart facing each other. Method of transportation changed, but we met our partner in the middle and knocked out some exercises. Don’t remember exactly what they were but it was cool. Crab walks, bear crawls, crawl bears, burpee broad jumps. Yay.

Next mosey back to the walls for some wall work. Incline on the wall for 10x shoulder taps, followed by feet on the wall for 10x shoulder taps. Wall sit for an apache 10-count for our CA friend eighty eight. BTTW position for 10x double count peter parkers. #crowdpleaser

Mosey to random parking lot for some Captain Thor (thanks Tinsel). Mosey to mattress firm for Jack Webbs. Mosey to Best Buy parking lot for the finale which was 4  lines, bear crawl one at a time to the other end and sprint back for a relay race. Waiting PAX are to do SSH or squats or something to make them better. A little competition never hurt, right?

COT, read newsletter (duh), nessie, prayers for travel, kids, marriages, praise for eighty eight accelerating on vacation (it was like 1-2 am his time). 16 HIM got better on a Monday!

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Tour of Quagmire….9/16/19

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9 PAX showed up this morning to push their limits and start their week off right.  After the disclaimer and verifying that no injuries would prevent “full” participation we started with a Mosey.

Mosey took us around Home Depot to the far corner of the Target Store.

Warm Up

Using the Red Balls of Target we worked our way down warming up our muscles.

  • High knees to 1st ball.  Windmill (10 count)
  • Butt Kickers to 2nd ball.  Weed Pickers (10 count)
  • Lunge Walk to 3rd ball.  Merkins (10 count)
  • Crab Walk to 4th ball.  LBC’s (10 count)
  • Side shuffle (facing Target) to 5th ball.  Mountain climbers (20 count)
  • Bear Crawl to 6th ball. Slow Low Squats (10 count)
  • Side shuffle (facing away from Target) to 7th ball. Moroccan Night Club (20 count)
  • NUR to 8th Ball.  Parker Peter’s (10 count)  Downward Dog
  • Broad Jump to 9th Ball.  Seal Jacks (25 count)

Mosey to Tuesday Morning’s parking lot.

PAX lined up across parking lot.

Using next two parking rows ran “suicides”. (80% effort)

  • 1st run…..followed by Wide Arm Merkins (10 count)
  • 2nd run….followed by Squats (20 count)
  • 3rd run….followed by Peter Parker’s (15 count)
  • Bear Crawl to 1st parking row…..Crab Walk back…..followed by Flutters (20 count)
  • 4th run…..followed by Jump Squats (10 count)
  • 5th run….finished

Mosey to Fountain

Using bench completed following exercises

  • 40 Step ups (20 per leg)
  • 15 Derkins
  • 25 Dips

10 Flying Squirrels

Mosey to grass outside Mattress Firm

Jack Webb’s……to 11.

Mosey to COT for 5 minutes of Mary.

Prayers included injured PAX and those struggling to be consistent with posting.  Encouraged to reach out to guys and encourage them to post.

Thanks for the opportunity to lead…..

Bones

 

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Making Monday Great Again

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Just another case of the Mondays.  13 of us showed up to get better, including another FNG from Bones named Adam.  We walked him through the disclaimer and then set out to do our warm-up.

Warm-up – quick mosey over to the parking lot in front of office depot and did some quick drills on the parking lines:

  • Run up the lines, side shuffle right, back pedal down line, side shuffle right – repeat all the way down the parking row.  Once you finish, you run around the island and then did #2
  • Turn 90 degrees and do the same thing, so this time you’re doing a side shuffle right for the longer line, back pedaling to the next line behind you, and side shuffling left.  Again, full length, run around the island and then we turned to go hit the real work.

Simple = Hard:  that was the motto, so we did exactly that, we ran about a 1/4 mile down 49 to the corner of 49 and 160 and did our first set –

  • 30 side straddle hops (in cadence – so call it 60) / 15 merkins (in cadence – so 30) / 8 burpees OYO

Started running again, about another 1/4 mile and pulled over on the grass for the second set –

  • 45 side straddle hops (in cadence – 90 kind of sucks) / 23 merkins (in cadence) / 12 burpees OYO

Started running again, about another 1/4 mile, maybe a little more, got in front of Michael’s / Pier One, etc and did the third set:

  • 60 side straddle hops (in cadence – yeah, 120 left me not being able to count as I had no air left) / 30 merkins (in cadence – we stopped half way through to shake it out then finished strong) / 16 burpees OYO

Started running again to the end of the building we were at (in front of Kohl’s), peeled off and did the next set:

  • 15 jump lunges (15 per side) / 15 jump squats / 15 mountain climbers

Kept running, pulled over by the Suntrust bank and did the next:

  • 30 jump lunges (30 per side) / 30 jump squats / 30 mountain climbers

Ran to Buffalo Wild Wings and partnered up for….

  • Partner pushes – partner 2 has his arms on partner 1’s shoulders, is resisting and backing up as slow as they can while partner 1 pushes them.  Each partner did one set the full length of the parking lot
  • Wheel barrows – same, each partner did one rotation the full length of the parking lot

Run to the parking lot in front of Pet Smart and do the last set:

  • No more walking – sprint the length of the parking lot from island to island, jog the width, sprint the next parking lot length, jog, sprint, jog, finish w/ a sprint right in front of best buy and then head to COT.

Final count was 2.3 miles, 270 side straddle hops, 136 merkins, 36 burpees, 45 jump lunges, 45 jump squats, 45 mountain climbers and some partner  pushes / wheel barrows.  Nice little day at the office for the 13 who showed up to get better.  Appreciate you guys being there to encourage each other.  Welcome FNG Shake N Bake (Adam)!  DaVinci had his first respectable name-o-rama which I’m proud to say was at my Q!  It was the loudest “RESPECT” I’ve heard to date.

Cha Ching

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6

Quagmire – Cake Walk around Rivergate

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COP
Mosey
Shuffles
Karaoke
High Knees
Butt kickers
Gasers

Mosey to Home Depot lot and search for my chalk hopefully before sprinklers wash it away

Bear Crawl 10 lines (parking spaces)
Broad jump back
Run Lap

Partner up
Wheel barrow 10 lines
Switch
Run Lap

Side Plank Step right 10 lines
10 Partner Leg raises (partner pushes legs down)
Side Planks step left back

Power skip 10 lines
10 Partner derkins (legs on partner back)
Power skip back

Crab walk 10 lines
10 Partner dips (Dip while partner planks)
Crab walk back

Mosey to Fountain

AMRAP-1min each
Step ups
Box jumps
Irkins

AMRAP-30sec each
Step ups
Box jumps
Irkins

Mosey to COT

15 Airbornes each leg

15 LBCs

15 burpees earlier in the COP/Workout

Talked to the men about Fear and how it keeps us form being our best self. It keeps us from our biggest victories. Fear keeps us from getting better. 

We should have nothing to fear since Sky Q has given us everything including eternal life through  his son. With that fear removed, our focus should be on honoring the one that paid it all in all we do and the victories and achievements will be endless……because we are fearless!!

  • Prayers for CMS schools back in today
  • Prayers for Ms and 2.0s
  • Prayers for Twister and Duck Dynasty IR
  • Thanks for the Q  Jedi/Mile High. Awesome group of PAX!!

Cake Boss out!

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Mile High Special at Quagmire

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This was a Q I was looking forward to.  It marked my 1 year anniversary with F3 and it was at the A/O that I started at.  Not only was it my 1 year anniversary but some #HIM by the name of Jedi offered me to be the site Q.  This is an offer I could not turn down as this is one of the hardest A/O’s in the region and is in the middle of The Fort and Lake Wylie.

My F3 journey so far has been one of the best journey’s of my life.  I dropped a ton of weight (I am below 200 LBS for the first time in 20 years), I am in MUCH better shape than I was a year ago and I can kinda sorta hang with all the beasts in our region.  My life is far from perfect nor will it ever be but F3 has introduced me to a plethora of men that I am happy to call brothers and friends.

THE THANG

I pulled up into the parking lot with Lutefisk only to notice there were 20 men there ready to go! If you have Q’d a workout before you know all about the Qdrenaline and that kicked in right away for me.  After saying the disclaimer we were off.

Mosey from Chick Fil A to behind Home depot (0.4 – 0.5 miles).  Circle up.

  • 5 Burpees OYO
  • 10 Merkins in cadence
  • 5 Burpees OYO
  • 10 Merkins in Cadence

Mosey to the alley

  • 5 Burpees OYO
  • Balls to the wall 60 seconds

Mosey over to the parking lot by the stairs.  There I instructed the PAX to partner up.

The next set was inspired from a Cha Ching BB.  We were going to do 11’s but the one we usually do is both exercises have to add up to 11’s, in this case we did one rep of each exercise and climbed up to 11.

The exercises were Burpees & Merkins.  Method of transportation was bear crawls there and crab walk back. 

Round 1

  • Start with 1 Burpee
  • Bear Crawl to the end of the parking lot
  • 1 Merkin
  • Crab Walk back to starting point

Round 2

  • 2 Burpees
  • Bear Crawl to the end of the parking lot
  • 2 Merkins
  • Crab Walk back to starting point

You get the gist…. all the way up to 11.  Rounds 8, 9, 10 & 11 is where the partners came into play and the method of transportation changes from bear crawls and crab walks to wheelbarrows.  By about round 6 or 7 I never imagined 23 men could be that quiet in a workout.  The plan was working.  A few groups finished early so we did a few laps around the parking lot and then some squats.  With about 3 minutes left and all groups finishing the thang we moseyed back to COT.  

Router lead us of with a 40 or 50 count of American Hammers and I finished it off with a 20 count of Flutters all in cadence.

We named our FNG – Mighty Mouse.

Jedi handed off the shovel flag and I thanked him for the opportunity and his leadership at Quagmire for the last 14 months.

Went through announcements, prayers, praises and I asked Jedi to take us out with a prayer.

Needless to say, everyone got their money’s worth and went home better men.

 

 

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4

Baker’s Dozen for a Warmish, Humidish Sweat Fest at Quagmire

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Great to Q at Quagmire, one of my favorite AOs (and where I was Site Q for a while.)

The Thang

Mosey to Home Depot for a little COP

SSDs x 20
Windmills x 10 (Nice n Easy)
Moroccan Night Clubs x 20
Low Slow Squats x 10
Mountain Climbers x 20
Downward Dogs + Honeymooners x2
Peter Parkers x20
LBCs (maybe?)

Mosey to BRBs in front of Target

Bearcrawl to first BRB > 5 Merkins
Lunge walk to next BRB > 5 squats
Repeat pattern to last BRB.

From other end:
Crab walk to first BRB > 5 LBCs
Backwards lunge walk to next BRB > 5 Bombjacks

Mosey to Fountain

Dirty McDeuces
12 each of CCDs + Dying Cockroaches + Squats > Run a Long Lap
12 each of Wide-Arm Merkins + Freddy Mercurys + Jump Lunges > Run a Long Lap
12 each of Decline Merkins + Flutter Kicks (DC) + Step-Ups (DC) > Mosey back to COT

LBCs til the clock ran out

We welcomed FNG “Alfalfa” EH’d by Tardy!

Honored to lead this great group of men. Thx for the opportunity, Jedi!

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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6

Keep it Simple

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This will probably be the easiest backblast I ever write and it just goes to show, sometimes SIMPLER equals HARDER.

Got the text Sunday following church that we needed a substi-Q for Quagmire and I felt like I really wanted to just run Monday, but miss when I don’t do the boot camps, so what better way than to combine the two.

Let’s get to it:

Dynamic warm-up consisted of a quick mosey to Best Buy where we then lined up and did:

  • power skips half way down the building and then jogged to the end of petsmart
  • side shuffle half way, flip, side shuffle rest of the way
  • karaoke half way, switch, the same
  • back pedaled half way down then jogged to the end end

Did a quick 20 merkins, 20 big boys, 20 peter parker planks (on elbows) and 20 diamond merkins and then we started the real thang.

The balance was something like this:

  • Run a 1/3 of a mile, then do 10 bomb jacks, 15 burpees and 20 pulsating jump squats (half squat, full squat into jump squat = 1), then run another 1/3 mile and do the same 3 exercises / reps and keep doing it until time lol.  We did 4 of those back to back and then took a break to do the following:
  • Partner up at the Verizon by Target – partner 1 runs to rack room shoes (about 1/4 of a mile down) and back while partner 2 does non stop x-crunches (thank you ab app).  The jog was longer than I thought.  1/2 a mile kind of sucked right there.  Sorry not sorry.  65 x-crunches later we switched and partner 2 jogs.
  • From there, we went back to the every 1/3 mile do the 10/15/20 bomb jacks/burpees/pulsating/jump squats until we got back closer to COT.

Ended w/ an all out sprint the length of pet smart / office depot / best buy back to COT.  Props to Pot Hole for saving some in the tank and blowing by everybody.

Final #’s – 3 miles ran, 60 bomb jacks, 90 burpees, 120 pulsating jump squats and about 50-70 x crunches per person.  Not a bad day for a Monday.  Heard heart rates were excessively high which is always a good sign.  Thanks for hanging in there fellas – had a great time leading the pax.  Until next time.

Cha Ching

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1

Quagmire- Where it all Started

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14 plus an FNG  in the warm and muggy Gloom at Quagmire. This AO is where I posted for my first time back on 2-18-19. Bones’ Eh’d me for 12 full months before I gathered the gumption to get after it. Lutefisk had the Q for a coin flip beatdown. Couple of the regular Pax picked me up in the deep 6 for the next 3 weeks while I got my legs under me.  Will be eternally great full to those guys for keeping me going day after day.

Quick Disjointed disclaimer at 0515 and off we go on a quick mosey across the AO to the Tuesday Morning parking lot.

COP

20 SSH

20 imperial walkers

20 Hillbilly Walkers — At this point Cornhole did me a solid and advised the PAX we did have an FNG in the mix. Need to work on my Openers/ disclaimers and such- Thanks Cornhole.

20 fast and slow Windmills-Based on the Mumble Chatter the Pax like very slow windmills- I like to keep the pace up.

20 Weed pickers

15 Flutter kicks

Roll to Plank for 30 seconds then into 3 rotations of Downward Dog and honeymooners.

Mosey to Target for the fun

The Thang

Red Ball Workout with Suicides. Side Note- Had the Weinke all ready to roll last night when I stopped to cook supper and my son deleted the entire thing. So who knows what the comparison between what we did and what I had on paper would have actually looked like.

Rep Counts 10-20-30

Exercises

Ball 1: Burpees–Run to ball 3.

Ball 3: BombJacks- Suicide back to Ball 2 up to Ball 4.

Ball 4: Squats- Suicide back to Ball 3 up to ball 5.

Ball 5: Werkins- Suicide back to Ball 4 up to Ball 6.

Ball 6: Merkins- Suicide Back to Ball 5 up to ball 7.

Ball 7: Diamond Merkins- Suicide back to ball 6 up to Ball 8.

Ball 8: Big Boy Situps- Suicide back to Ball 7 up to ball 9.

Ball 9: LBCs- Suicide back to Ball 8 up to Ball 10.

Ball 10: Box Cutters- Mosey back to Start

Rinse and repeat  increasing as stated 10-20-30

Was shooting for 3 rounds. Most got in 2.5ish.  2-3 HIM completed all 3 rounds like the beasts they are. All accelerated. Non partner work but lots of guys picked each other up and worked together to make it happen.

Long Mosey back for COT right on time.

FNG- Jason Holland- LT. Colonel in the US Army now known in the Gloom as Cloggs.

Announcements

Newsletter- Sweati upcoming.

Prayers- Cloggs is taking his new command of the MEPs Facility in Chicago and traveling back today.

Sick/injured and traveling PAX.

Thanks Jedi for allowing me to lead where I got my start.

Duck Out

 

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